Remember, we are open for ONE class at 9:30am only. See you then! 100 DU 90 Air Squat 800m Run 70 Sit-up 60 OH Plate Lunges 25/15 50 Burpee to Plate 400m Run 30 Pull-up 20 Reverse Burpee to Plate 10 HSPURead More
Warm-up: 200m run, then 3rds of: 10 Shoulder Pro/Retract @2122 10 Glute Bridge w/ Kick-out Strength: 1a) Bench Press 5-5-5-5 1b) Sumo-deadlift 5-5-5-5 WOD: 2-person team 100 Calorie Row for time *Cals only count when partner is holding deadlift (205/145) *Stop every 25 Calories and perform 5 Power Cleans each at (115/75)Read More
“Daniel” Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. 50 Pull-up 400m Run 21 Thruster (95/65) 800m Run 21 Thruster 400m Run 50 Pull-upRead More
Warm-up: 200m run then 3rds of: 6 Glute Bridge @1115 8 OHS 10 Hollow Rock Strength: Every 2:30min Front Squat 5@60%, 3@70%, 2@80%, 1@90%, 1@95%, 1@103% Take 15min to build to 85% of your 1RM Snatch Then, for time: 10 Snatch at 85% Every failed attempt = 10 Burpee Over Barbell before trying next attempt....Read More
Mobility: Shoulders Skill: Handstand Progressions WOD: EMOM x 16 1) Rope Climb x 2-3 2) Wall Walk x 2-3 or HS Hold or Plank Hold x 30sec 3) Roll to Candlestick x 4-5 4) 100m Run focusing on Pose technique Mobility: 10min of athlete choiceRead More
We wanted to take a minute to go over a couple of important “rules” to follow while you are at the gym and around fellow members that are in the process of lifting. This mainly applies to the snatch and the clean & jerk, but can also be applied to other movements like squatting, pressing...Read More
EMOM x 12 1) Muscle-up x 3-4 2) Sumo Deadlift x 4 3) Pistol x 3-4 each leg WOD: 50 Russian KBS (Rx 53/35 Rx+ 70/53) 40 Anchored Sit-ups 30 C2B 20 SDHP w/ KB 10 Burpee Pull-upRead More
